How to speed up your metabolism

Advanced fat-burning

International rugby players are advised to consume around 5,000kcal a day and every last calorie is accounted for in their bodies. How? Hypertrophy training, which increases the size of your muscle cells. Your resting metabolic rate is raised for up to six hours after advanced hypertrophy training, says Ed Gannon, coach at Leicester Tigers Rugby Club. Using this method to build lean mass and cut fat is simple, but certainly not easy.

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The key to efficient fat-burning is tempo, says strength and conditioning specialist Jamie Sawyer, who designed the following circuit. Take 3sec to lower (the eccentric phase) and explode through the concentric part. This increase in tempo creates more intra-muscular tension and micro-damage, which allows for a surge in the anabolic hormones needed for growth, says Sawyer. Get ready to send your metabolism skyward

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Perform this hypertrophy session 3 times a week. Rest a day between workouts

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Top-half squat

1) Rest a barbell on your shoulders; hold it at a comfortable width. Sink into a squat. Go slowly, remember.

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2) Rather than going all the way down, stop at about 45 degrees and explode back up. You will be able to lift a heavy weight, so go hard.

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Do 4 sets of 3 reps. Dont rest between reps; recover for 10sec after each set.

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Dumbbell jump squat

1) Stand with your feet shoulder-width apart, holding dumbbells. Squat as deep as you can go.

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2) Extend your legs as fast as you can to power up and off the ground. Point your toes at the top and absorb the landing. Your thighs should burn.

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Do 4 sets of 6 reps. Dont rest between reps; recover for 45sec after each set.

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Pistol squat

1) Balance on one leg with the other leg extended, as high as possible. Hold your arms out for balance.

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2) Squat as low as possible  keep the front leg elevated, your back straight and your bent knee pointing forwards. Push back up to the start.

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Do 6 reps on each leg. Do 4 sets in total with 45sec rest between sets.

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Rack Pull

1) Set up a barbell on boxes or rack pins, just above knee-height. Tense your glutes for extra oomph and keep an arch in your lower back.

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2) Power up through your hips and knees until your legs are straight. Draw your shoulders back at the top. This is hitting big muscle groups  firing your metabolism.

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Do 4 sets of 3 reps. Dont rest between reps; recover for 10sec after sets.

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Romanian deadlift

1) Grab hold of a barbell on the floor with a shoulder-width, overhand grip. Keeping your feet flat, lift the bar by extending at the knees and hips.

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2) Power up until your legs are straight with the bar at waist-height, arms locked out throughout. Keep your back parallel to the floor at the lowest point of the move.

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Aim for 6 reps but don\'t sacrifice form. Do 4 sets with 45sec rest in between.

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Hip raise

1) Lie on your back, knees bent and feet flat on the floor. Hold a light barbell across your lower abdomen with both hands. Dont let go of it.

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2) Raise your lower back off the ground as far as you can go; return to the start. Your upper back and feet should remain on the floor. Feel that? Thats your fat burning.

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Do 4 sets of 12 reps. Dont rest between reps; recover for 45sec after sets.

The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietician or nutritionist